This recipe makes about 8 cups so it is a super easy way to have your side dish of vegetables ready to go. To extend Lentil Bolognese over rice, I can now cut down on the rice and add two cups of these vegetables to the dish to lower the calorie density even further. Ingredients:
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Go here to print this recipe: recipe_compliant_italian_vegetables.docx Here's the link for the Lentil Bolognese sauce: www.karenwarwickrhn.com/recipes/compliant-lentil-bolognese-sauce This recipe makes about 8 cups so it is a super easy way to have your side dish of vegetables ready to go. It’s also a great way to get more vegetables into any bowl of stew or chili. This lowers the caloric density and fills you up with lots of fiber-rich vegetables. Ingredients:
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Cap Cai is a predominantly a cauliflower stir fry. I have removed the meat, salt, oil and cornstarch to make it compliant. This recipe makes about 8 cups so it is a super easy way to have your side dish of vegetables ready to go. To extend a soup or stew over rice, I can now cut down on the rice and add a cup or two of vegetables to the dish to lower the calorie density even further. Ingredients:
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Go here to print this recipe; recipe_compliant_indonesian_cap_cai.docx Here’s a variation of an Engine 2 recipe. Eating grains with beans or lentils is the easiest way to get complete proteins in your diet on a regular basis. Black beans are packed with iron, a mineral that helps transport oxygen throughout the body. Iron absorption is enhanced when paired with acidic foods, so here we've combined beans with tomatoes - a pairing that's sure to please your body and your taste buds. Makes 4-5 servings. Ingredients:
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This warming bean stew is hearty, comforting and only takes moments to prepare. Ingredients: (use organic ingredients where possible) Stew:
Stir-fried Kale:
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Go here to print this recipe: recipe_compliant_mixed_bean_and_kale_stew.docx Forget chicken soup for a cold. This soup packs a Vitamin C punch, thanks to the combination of greens, red skin potatoes and frozen broccoli. And green lentils are filled with protein, fiber and folate, which supports red blood cell production and neurological function. Ingredients:
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Go here to print this recipe: recipe_compliant_green_goodness_soup.docx Barley is a wonderful grain in soups or as a replacement for rice. The difference between pot and pearl barley is that pot barley is less refined so contains a little more nutrition but takes longer to cook. Barley is high in fiber so it’s great for lowering cholesterol. Ingredients:
Go here to print this recipe: recipe_compliant_barley_lentil_soup.docx
Here's a fast and easy vegetable soup recipe that has great depth in flavour. I have adapted this recipe from Eating Alive by Dr. Jonn Matsen. Note: You'll need an immersion blender or a blender to make this recipe. Just make sure the soup is cool before placing in a blender. (Step 5) Ingredients: 2 potatoes, unpeeled, washed, cut into cubes 2 carrots, sliced thin 1 large onion, diced 6 cups of water or LOW SODIUM SOUP BROTH (low-sodium-soup-stock.html) 1 cup frozen peas 1 cup frozen corn 2 celery stalks, diced 1 small zucchini, diced 1 Tbs. each garlic powder and onion powder 2 tsp. dry parsley 1 tsp. kelp powder ½ tsp. each: basil and oregano Pinch of red pepper flakes Optional: 2 Tbs. unsweetened apple sauce Method:
Go here to print this recipe: recipe_compliant_vegetable_soup.docx Half of a spaghetti squash makes a fantastic meal. The trick is how to cut them. Spaghetti squash has a very tough skin. If you find your squash difficult to cut, you are not alone. Try microwaving it whole for 2 minutes to soften the skin for easier slicing.
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*Note – Squash keeps well in the fridge. So, if you are only eating half today, wrap the remaining half in the parchment paper you used to roast with and store in a big Ziploc bag or casserole dish with a lid. Go here to print this recipe: spaghetti_squash_boats.docx This compliant Bolognese gives you that yummy Italian flavour without oil or salt. I serve this over rice, or spaghetti squash noodles or zoodles.
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Note: You can use no-salt Italian seasoning to replace dried parsley, oregano and basil if that’s what you have at home. Go here to print this recipe: compliant_lentil_bolognese_sauce.docx |
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